Fiber! We all know it’s good for us, but with so many types of diets promoting it and countless high-fiber foods on the market, it can be overwhelming to know where to start. While beans and bran are classic sources of fiber, this blog dives deeper, exploring five unexpected options to add variety and a healthy dose of fiber to your daily fiber intake.
The Benefits of Fiber: A Powerhouse for Overall Health
When talking about benefits of fiber; Fiber plays a crucial role in maintaining a healthy digestive system, but its benefits extend far beyond fighting constipation. Including enough fiber in your daily intake (the recommended amount is 25-38 grams for adults) can offer a wide range of health advantages across various types of diets:
- Promoting Weight Loss: Fiber keeps you feeling fuller for longer, reducing cravings and helping you manage portion control, thus promoting weight loss. This can be particularly beneficial for weight loss or weight management efforts.
- Lowering Blood Sugar: Fiber slows down the absorption of sugar in the bloodstream, which can be helpful in lowering blood sugar levels, especially for those with type 2 diabetes or prediabetes.
- Maintaining a Healthy Heart: Fiber helps lower LDL (“bad”) cholesterol while potentially increasing HDL (“good”) cholesterol, contributing to a healthy heart and reducing the risk of heart disease.
- Supporting Gut Health: Fiber acts as a prebiotic, feeding the good bacteria in your gut microbiome. This promotes a healthy digestive system, boosts immunity, and may even contribute to improved mental health.
Unexpected Sources of Fiber: High Fibre Foods
While fruits, vegetables, and whole grains are well-known sources of fiber, there are plenty of lesser-known options to explore. Here are five unexpected high fibre foods choices to add diversity and a fiber boost to your daily fiber intake:
Chia Seeds
These tiny powerhouses pack a punch with 10 grams of fiber per ounce! They are incredibly versatile, easily incorporated into smoothies, yogurt, oatmeal, or baked goods. Chia seeds also absorb liquid, forming a gel-like substance that aids in digestion and promotes satiety.
Avocado
This creamy fruit, beloved for its healthy fats and delicious taste, also offers a respectable 10 grams of fiber per whole avocado. Enjoy it mashed on toast, blended into guacamole, or sliced and added to salads for a satisfying and fiber-rich addition to your daily fiber intake.
Lentils
Often overshadowed by their cousin, the bean, lentils are a fantastic source of fiber, offering around 15 grams per cooked cup. They’re incredibly versatile, used in soups, stews, curries, salads, and even veggie burgers. Lentils are also a great source of plant-based protein, making them ideal for vegetarians and vegans, and a great addition to a well-balanced diet.
Raspberries
Who knew this delicious summer fruit could be a hidden fiber gem? One cup of raspberries boasts around 8 grams of fiber, making them a sweet and satisfying way to boost your daily fiber intake. Enjoy them fresh, frozen, blended into smoothies, or baked into muffins for a fiber-rich treat.
Seaweed (Kelp or Nori)
Seaweed might not be at the top of everyone’s grocery list, but it’s a surprisingly good source of fiber, with kelp offering around 10 grams per ounce and nori sheets containing around 1 gram per sheet. Seaweed can be enjoyed in soups, salads, or as a flavorful wrap for sushi, adding a unique twist to your diet.
Tips for Increasing Your Daily Fiber Intake
Incorporating these unexpected sources of fiber into your diet is a great way to diversify your meals and increase your overall daily fiber intake. Here are some additional tips:
- Start Slow: If you’re not used to a high-fiber diet, increasing your intake too quickly can lead to bloating or gas. Gradually introduce new fiber sources into your diet to allow your body to adjust and maintain a healthy digestive system.
- Drink Plenty of Water: Fiber works by absorbing water in your digestive system. Make sure to drink plenty of water throughout the day to help prevent constipation and ensure smooth digestion.
- Read Food Labels: Pay attention to the fiber content when choosing packaged foods. Opt for options with at least 3-4 grams of fiber per serving to support a healthy diet.
- Experiment with Different Types: Don’t be afraid to experiment with different sources of fiber to find what works best for you. This blog has provided five unique options, but many other delicious and healthy choices are waiting to be explored, helping you achieve a well-rounded diet rich in fiber!
A word from the doctor —
By incorporating these unexpected sources of fiber into your diet, you can not only diversify your meals but also reap the numerous health benefits that fiber offers including fighting constipation and more. Whether you’re looking to manage your weight, support your heart health, or simply promote better digestion, these fiber-rich foods can be a delicious and nutritious addition to your daily routine. Remember to start slowly, stay hydrated, and explore the wide array of fiber-rich options available to you. Here’s to a healthier, more vibrant you!
Schedule a consultation with Dr. Sanul Corrielus right away if you have questions about your heart health!
